practice muscle ups - 7 min
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A: barbell power shrug X 8-10; rest 90 sec X 3 sets
B: seated behind neck press X 8-10; rest 90 sec X 3 sets
C: max effort strict pull ups; rest 1 min X 3 sets

7 min muscle up practice - jumped from a stack of plates 45 & 10
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A: 95-10, 115-10, 135-10
B: 45-10, 55-10, 65-9...these were tough, especially after the power shrugs
C: 10, 7, 4